Hoop Masters Blog

RUNNING FORM How the right running form can help you become a better runner.

What is ‘good running form?’ Many coaches and athletes seek the correct running form but is this really possible? Over a variety of speeds from walking to jogging to sprinting the movement patterns of the body change in a variety of ways. So, is it really possible to develop the perfect form?
Investigations have shown that when you give a runner a ‘form make-over’ which forces the runner to learn and utilise new movement patterns, which most experts consider optimal, you often make that runner worse, not better. This change in form normally makes a runner need more – not less – oxygen and energy than they previously required.
The question is therefore what should we do about form? Surely there is a biomechanical adjustment which would allow you to shave time from your 5k or 10k PBs without having to spend months training to upgrade physiological variables such as lactate threshold, VO2max, and specific endurance. Well, Peak Performance surveyed the scientific literature on form improvement dating back to 1980, searching for information which might help your running. We found several ‘gold nuggets’ which could revamp your running style in a positive way.
Dr Nancy Hamilton from the University of Northern Iowa is one of the most tireless and practical investigators on optimal running mechanics. Hamilton has analysed running form with the process of ageing, based on her observations that running performance and form change rather dramatically due to ageing.
The Hamilton tapes
So, at the World Games in Eugene and the National Championships in San Diego in 1989, Hamilton spent hour after hour videotaping 162 competitive runners (83 males and 79 females). She then carefully analysed the runners form using a biomechanical technique called digitising. This involved slowing the videos down and carefully analysing each runner frame by frame so she could observe and analyse each runners form to the minute detail. She compared fast runners with slow ones, older runners with young ones. She became convinced that performance differences between runners of the same age and also age-linked declines in velocity might be caused to a very large extent by mechanical factors such as range of motion at the hips, knees, and ankles.

This range of motion was bound to have an effect on the two key components of running; stride length and stride rate (the two aspects, which must change if you’re to become a faster runner). It is possible to make all the improvements you want in VO2max, economy, lactate threshold, and form, but without any change in stride length or stride rate you will not move more quickly.

It’s the length - or the frequency
By using a simple equation it is possible to calculate how an improved stride length or frequency would improve your performance. For example, you currently run a 5K at a steady pace in around 18:30 by taking 180 steps per minute (90 strides) with a stride length of 3 metres (1.5 metres per step), you’re automatically locked into approximately a 1667-stride (3334-step) race, since 5000 divided by 3 equals about 1667 strides. Now 3334 steps divided by 180 steps per minute gives you a finishing time of around 18.5 minutes, or 18:30.
If you improved your stride rate by 1% (without any decrease in stride length) you’d run 5K in around 18:20, a 10-second improvement. If your transformation produces a 1-per cent increase in stride length instead of rate (without any loss in rate), your 5-K time will slide down by the same amount - to that nice 18:20. Of course, simultaneously upgrading stride length and rate by 1-per cent each will bring you home in about 18:10.

Do stride patterns change with ageing? Of course, but Hamilton was startled to learn that stride rate dropped off to only a small extent with the stride rates of runners in their 80s only about 4 to 5% slower than those of the 35-year-old whippersnappers. Although stride rate didn’t change much, stride length did decline by rather massive amounts. Hamilton found that stride length of 35 to 39 year olds were 4.72 metres per stride compared to 2.84 metres per stride of a 90 year old – a 40% decline! Hamilton concisely stated, ‘Even though the legs of older runners were still moving quickly, they were not gaining as much distance per step’.

Hamiltons finding reinforced other research in relation to walking patterns. Basically walking speed declines with age, even though ‘gait timing’ (the number of steps per minute) remains constant. The key change is the rather remarkable plummeting of step length.
Why does it happen?
So what was the reason why this stride length decreased so much? One reason Hamilton found was that ageing increased the amount of time each foot remained in contact with the ground during running. Older runners were not ‘exploding’ from one foot to the other. This therefore produced greater deceleration (the longer your foot is on the ground, the more speed you lose) and thus accounted for some of the stride-length dip.
Stride length fall offs also turned out to be related to changes in range of motion (amount of movement at joints) at the hips and knees. During running the range of motion when bending the knee decreased by 33% from 123° to 95° between the ages of 35 and 90. This therefore meant the lower part of leg could only attain maximum flexion at a right angle to the thigh during the swing phase of running (the phase when the leg is brought forward to make the next contact with the ground) rather than an upward motion towards the buttocks.
This reduction in knee flexion, by having the foot at knee level instead of near the buttocks, creates an extra long lever with a heavy foot on the end of it, which is bad news because long levers are harder to move than short levers. The weight of the foot adds weight to the lever and therefore resists the motion. As your leg begins to swing forward, it’s best to have that knee tucked up by the buttock, cutting your lever almost in half by making the knee - rather than the foot - the endpoint of your limb.

Picture it this way: as you are running along, your left foot has just initiated contact with the ground. Your right leg is flexed at the knee, and as your left foot rocks forward toward toe-off (leaving the ground), you swing your right leg forward. As you swing your right leg forward, it’s most economical to have your knee flexed so that your right foot has moved well up toward your buttock. If your leg stays straight, or flexes only moderately at the knee, too much weight will be at the end of your right ‘lever’, which has its pivot point at your right hip. As a result, that leg will be very difficult to accelerate.

That blasted hip
Along with movement at the knee, Hamilton also found an even greater loss of motion at the hip – dropping by 38% between the ages of 35 and 90. There was a slight age-related difference between the two different types of range-of-motion decline, with knee ’stiffness’ striking with greatest force after the age of 50 and hip problems waiting until the age of 60 or so. However, Hamilton’s research suggested that preservation of hip flexibility was more important for maintaining speed, compared with the maintenance of knee suppleness.

Specifically, Hamilton found that the key to optimal hip range of motion was the conservation of hip mobility in the kick or drive phase of running. This occurs at toe-off when the gluteal and hamstring muscles contract to move the leg backwards while the quadriceps also work to help straighten the leg for the backward push (movement known as hip extension).
Maintaining and improving stride length
Can older runners maintain hip extension and younger runners improve it thus maintaining and improving stride length? The answer is yes, with flexibility of the quadriceps one key method. Over-tight quads will resist backward leg movements and through consistent stretching routines for the quads - carried out only after a thorough warm-up - can certainly help make the quads and their associated connective tissues more supple.

However, Hamilton points out that another key is to deliberately alter the way you run, e.g. to focus more on using the muscles around the buttocks to push backward on each step. Therefore altering your form. As she puts it, ‘Rather than reaching out with the foreleg to get maximum distance forward during a stride, think about pushing back as hard as you can on each step. Use the buttocks and hamstrings to do so, very much the way you might push out hard from a set of starting blocks. Run from your hips - not from your knees’. Make sure you do this only after your quads are warmed up and loose, to avoid overstressing them with your new-found form.

So three great ideas for form transformation are to improve quadriceps flexibility, increase knee flexion during the swing phase, and heightened backward pushes with the hamstrings and glutes, with the goal being the natural advancement of stride length. Hamilton also recommends to have limited knee flexion in the stance phase (when the foot is on the ground). Having too much knee flexion and also ankle flexion on impact is that you have to straighten these joints at toe-off and therefore the more they are flexed, the greater the amount of time spent in footstrike.
Improvements in performance associated with decreased footstrike time can be rather phenomenal. For example, take the case of the elite female road racer who has been finishing her 5-K races in about 16 minutes. Figuring that she takes about 190 steps per minute, that is a 3,040-step (16 X 190) race for her. Snip just one-thousandth of a second from her footstrike, and she’ll be home three seconds sooner, perhaps enough of a saving to help her pass another runner or two. Trim 1/300th of a second, and she’ll arrive 10 seconds more quickly, perhaps enough to finish among the top five runners. Shear off just 1/100th, still a very small change, and she’ll cross the finish line 30 seconds sooner, enough to win the race.

If footstrike is made too brief it might not allow enough time to generate maximal force, which could then affect stride length. But many distance runners don’t have this problem as they are not explosive enough with the usual problem being the reverse e.g. a rather sad collapse of the foot against the ground, poor stability, modest force development, and mediocre acceleration over to the other foot

Some form experts recommend an excess knee flexion during the stance phase to help absorb shock and although this proposition has a certain appeal there is nothing in the scientific literature to suggest runners who flex more actually experience less forces at the hips, knees and spines or have lower injury rates.
So there are four ways to improve your running form to maintain or improve your stride length and knock seconds off your PBs. Expanded knee flexion during the swing phase of running is good but during the stance phase is not. Increase your quadriceps flexibility and focus more on the muscles of the buttocks will increase stride length. But is there a danger of ‘overstriding’ with these fine-tunes? Not if you avoid ‘reaching out’ with your swing leg, and not if you let your leading foot land just slightly ahead or just under your centre of gravity. Your body will almost catch up with your lead foot just before impact with the ground, which will avoid any ‘braking action’ and will put you in great position to move powerfully forward.
To find out more about running techniques then check out this month’s Your Personal Trainer which explores the use of plyometric training to develop speed, to find out more follow this link:
http://www.sports-coach.net/prewp/rtb10-ypt9.html

Jerome: Pauliina can you tell me a little bit about your background in physical training?

Pauliina: I began my career in the health and fitness industry almost 20 years ago in my hometown of Oulu, Finland. I received my training from doctors and top fitness professionals;

I became an expert in weight training, bodybuilding, nutrition, massage and chiropractic care, and injury treatment. Secrets I learned not only helped me move forward with my own athletic career, but also to became one of the most trusted and knowledgeable private trainers in Finland. I continue my work with some of the best and brightest in the health and fitness industry, splitting my time between Finland and Los Angeles.

In addition to training clients, I consult with numerous doctors, chiropractors, and nutrition specialists. Working with such a broad clientele has given me experience that I consider invaluable for evaluating and satisfying the training needs of everyone from novice trainers to elite athletes. I coach athletes in fitness and other sports. I work with children and general fitness enthusiasts. I also work as a Vice President of International Affairs for the Private Trainers Association. Organization educates and certifies personal trainers.

Jerome: I first learned about you from my brother- James. Through his work with you he transformed his body? Can you tell us a little bit about your approach and how you’re able to get such great results?

Pauliina: Everything starts by giving courage, hope and realistic facts. I support the desired outcomes of my clients with scientific facts that will get the results they are looking for. Facts are: Knowledge and information based on physiological facts, burning desire to reach the goal, time, and this is one of the main keys. Teamwork is critical between my clients and me.

We are into this together all the way! I told James how I work and what can be done. He was skeptical at first, but to his credit he engaged in the process and trusted me. When people do not have idea what to expect, it makes journey difficult at first. That is where my true work starts creating that hope that gives vision and focus. I have dedicated my life to studying my craft and my clients know that. Then I am in trouble if I can’t create burning desire to reach the goal and motivate when there is a bad day.
Being also a pro athlete, I can relate to people in so many aspects. I can feel their tiredness or hunger and temptations to slip from diet. Time is the key and that is something I work with same time keeping motivation up. Anything can be accomplished if you want it bad enough. The Main thing is to approach this process in a healthy way. This way results will last.

My goal is to change people’s life styles forever. James did it and now he can really believe it is true. James did an amazing job and I admire him for that. My diets are healthy based; it includes the right mount of energy, right mount of carbohydrates, and proteins as well good fats. I do not promote low carb diets at all.

Jerome: Now I know you train adults, men, women and children, for the purpose of this interview I want to focus on your training with young athletes. What have you learn about training young athletes?

Pauliina. Young athletes are very much in fire to get results fast. In weight training, children do not always understand why their form need to be correct before they move on to weight training. Children’s body change almost on a daily base when they grow. Their joints are not strong and they can handle only a certain mount of load. These issues are extremely important to look at and supervise.

Every child is unique and different. I have to consider all needs extra carefully what type of program I set up for them. Meaning I am considering also how I am dealing each child mindsets. My main focus is that my young athletes are able to exercise and do their sports injury free, but still keep it fun. I care that they can enjoy sports as long as they live. That’s why I always make sure they learn and understand why we do what we do. Keeping all this same time fun, motivation and not boring, is sometimes challenging. I absolutely love children and my own childhood athletic carrier started at age 4 and I love motivating kids. I believe that is my secret with kids

Jerome: My son came to you for the purpose of physical strength training, particularly with weights. Can you explain to our readers what happened next?

Pauliina. I always start with full check up. I conduct a full body evaluation that includes all the range motions, core evaluation, how rotators are functioning, how hip is placed and how feet are functioning. When Pharoah came to me, I found several reasons not to start weight training right away. I found that his hip was not placed proper way. That was caused because of a weak core and more specifically his pelvic core was not strong enough. This was his main issue for his lack of support for his lower back as well hip area. I found that his feet were not functioning properly. I knew that most of his issues where coming from his feet. Having this problem threw him totally off in many ways. He is extremely talented athlete and he proven by racing successfully even with these problems. Even having a strong core would have helped him to perform better, but he didn’t know about that.

After all this, we took him to chiropractor Dr. Brandon Murray. I always want to confirm my evaluation. He confirmed all this. After this, we took him to get his new orthotics. When these are fixed, I will be able to start weight training. This will assure his base is secured to start proper weight training.

Jerome: Pharoah’s hamstrings, sternum and other parts of his body were very tight. What was the process you’ve gone through to change that with him?

Pauliina: I have done myofacial release work. That is critical and needed to be done in all training. In all training regiments, joint alignment is important for performance and the avoidance of injury. When any exercise is performed is a stable or destabilized environment, the athlete experiences the physical implications. I have been opening up his quads, hamstring and hip area for several ways what myofacial release work includes (massage techniques as well stressing techniques)

Jerome: What are some of the common mistakes that people make with kids in wanting them to get stronger?

Pauliina: Great question!

This is a serious problem and all parents need to understand this! Getting kids stronger cannot be done just like that. You cannot place weights in their hands just like that. Not without professional supervision. Parents need to understand that kids bones and bodies are growing. For example if the load is too much for the joints to handle, that could cause lifetime problems.

Kids can get strong, but you have to take in their physiological makeup. One workout strategy is not good for every athlete. You have to personalize it. Usually parents place their kids in the hands of a coach who is not specialized in kids weight training. I am warning all parents to make sure what they really evaluate the trainer and find out a little bit about their background in working with children. Weights can be detrimental if not done correctly. I couldn’t stress this enough. Do not look cheapest deal when you want to give your child this kind of training. It is your child, so look for the best, safe service.

Jerome: I heard you are writing a book. Is that so? What is the focus of the book?

Pauliina: I am writing all the time. I am a health and nutrition columnist for BODY magazine, a fitness and bodybuilding magazine in Finland. In 2003, I published a book on exercise, nutrition, fitness and health. Now it is time to start a new one. It is going to be related my previous book, but new information added.

Jerome: What does diet and nutrition have to do with athletic performance?

Pauliina: Success in sports today is a challenge as athletics have become increasingly competitive. With the bar set so high, learning how to perfectly tune your body to reach its peak level of performance can be the difference between winning or going home. So proper nutrition is extremely important!! If nutrition is even little bit off, hard training alone just does not bring optimal results. Proper nutrition includes needed vitamins supplements and rest. Where the mind wants to go, your body will follow if all is taken care the best possible way.

Jerome: How important is proper form in realizing ones athletic potential?

Pauliina: Proper form is the absolute base of everything!! That is where all starts. If form is off, there is no base for the future not so ever. In my future book, “NO injuries but results”, I stress the importance of form to performance. There are all kinds of forms, but proper perfect form is something that every coach needs to teach.

Jerome: What is core training and how can it help young athletes:

Pauliina: Core training is very important to understand! There are many people who think it means just having strong abdominals. That is a part of it, but there is much more than that. The core is located in the midsection and is the body’s center of mass, gravity and energy. The core’s muscle groups waistline (musculature and pelvic floor) are designed to support, control and stabilize the trunk and spine. As the body’s center of gravity, they are the foundation for all movement. A weak core will result in an unstable foundation and will adversely effect every movement of the body. In addition to producing poor posture, a weak core significantly increases the potential for injury. In other words: Core is our power center to all physical performance!

Jerome; Pauliina I really appreciate you taking time out from your very busy schedule to do this interview. I look forward to our next interview in a few weeks. If some one wanted to contact you what should they do?

Pauliina: I am more than happy to answer all questions you might have. You are more than welcome to e-mail me. Please freely visit on my website to find more information about me. I want to leave you for now by thanking you taking the time read this interview! Mostly I want to thank you Jerome about this opportunity to share my knowledge . I hope that I was able to give you assistant what to look for as well what to focus on.

Pauliina Talus
www.pauliinatalus.com
pauliina@pauliinatalus.com

Hoop Masters was founded on the principals of giving kids the highest level of instruction and to hold players accountable to get better.